Relieve Back, Hip and Knee Pain With Simple Exercises

July 3, 2015

The feet really play an important part of one’s health.  They work very hard each and every day to keep you moving.

Relieve Back, Hip and Knee Pain

One must take good care of them to help prevent knee, back and hip pain. The following exercises will help to relieve pain in all three of these areas by helping strengthen the feet.

1. Toe presses can be done to warm up the body. Standing tall, bend the knees slightly then grip the floor with the toes. Hold for 3 and then release.  Repeat 10 times, doing this exercise 3 times per day.

2. Toe walking is done by standing on the tip toes and walking for 20 seconds at a time. Rest for up to 10 seconds then repeat five times. Do twice per day for best results.  This exercise will make the muscles stronger in the feet and will also help the muscles in the calves.

3. Ankle circles are done by laying on the floor, extending one leg over the head. Rotate clockwise for a count of 10, then switch and do counter clockwise. Repeat on the other foot.

4. Resisted Flexion is done by placing an exercise band around a sturdy chair. Place the band on top of the feet, sitting down.  Slide back until there is some tension, then hold for 5 counts. Release and then repeat for 10 reps.

5. Toe Pencil Pickups are performed simply by using the toes to grab a pencil or pen off the ground. Keep foot off the ground for a count of 10, then drop the writing utensil. Repeat 5 times on each foot.

Each of these exercises are great to do because they will make the foot stronger, which will help any pain in the three areas.  It can easily be done by anyone and will only take about 20 minutes to complete an entire session. For best results, do the exercise every other day for 2 or 3 days.


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